Anxiety Strategies – Box Breathing

Box breathing is a simple breathing technique that helps calm the nervous system and reduce anxiety. By slowly inhaling, holding, exhaling, and holding again for equal counts, it activates the body’s relaxation response and helps shift us out of “fight or flight” mode.

This steady rhythm can lower heart rate, reduce muscle tension, and create a sense of control during overwhelming moments. For people experiencing anxiety, box breathing provides a practical tool to slow racing thoughts, improve focus, and bring the body and mind back to a more balanced, grounded state.

Here are the simple steps for box breathing:

1. Inhale slowly through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale slowly through your mouth for a count of 4.
4. Hold again (with lungs empty) for a count of 4.

Repeat this cycle for 4–6 rounds, or longer if needed. Keep the breath slow, steady, and gentle rather than forced. If helpful, imagine tracing the four sides of a square as you breathe.

There are many videos on YouTube that you can follow to get the right rhythm. Some can guide you verbally like in my first example and others, like in my second example, you will just hear the breath sounds to guide you. Experiment until you find the right guide for you.